Okay so we all know how important is the sleep for our lives,mental health,height etc.So here is a short theard to have the best night of your life:
step 1: wacht as the sun sets
Now 20 minutes before the sun sets look outside for that amount of time to have a clear mind and be much more clam
step 2: no blue screen during the night
After the sun sets no blue light (phone,laptops or tv) the brain stimulation (scroll, video, porn, etc.) suppresses melatonin by 50–90 %.In this time read like a book,do some sport anything to do but no blue light
step 3:do not eat before 8
low insulin → higher GH pulses at night → deeper sleep → + recovery + low
It also helps to have a clear mind in the morning
step 4: take a cold shower
Take a cold shower 10 or 20 minutes before you sleep because:
Insulin goes down → GH (growth hormone) comes out more at night. Deeper sleep → more recovery + GH. Lower cortisol → less stress/panic in the morning.
step 5: the heat of the room should be about 16* or 18*
-The body falls asleep and enters deep sleep more easily at lower temperatures -16–18 °C maximizes deep sleep and GH pulses
-Better sleep = better recovery, less morning panic
And yeah that's all I do to have the best sleep in my life
